Kale Salad

Kale salad is one of my favorite crag foods (doesn’t weigh you down, makes you feel great), and it’s also perfect for a post-climb or -run recovery snack, or for lunch or dinner. Kale is ridiculously good for you–it’s one of the most nutrient rich foods, is full of antioxidants, calcium, magnesium, potassium, manganese, iron, vitamin K, A, B6 and C (which helps iron absorb). Plus it’s delicious and easy to make!

You need:
1 bunch of kale (you can use chard too–right now I have both growing in my garden, so I mix them)
1 clove of garlic
3 tablespoons olive oil
2 tablespoons apple cider vinegar
1/2 tablespoon lime or lemon juice
sesame seeds (or sliced almonds or pumpkin seeds)
nutritional yeast
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Chop up the kale. Some people tell you to massage it: if anyone gets massaged around here it’s not going to be the kale.
Smash the garlic clove and then whisk the olive oil into it.
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Whisk in the vinegar and lime juice, until it’s thick. Pour the oil and vinegar over the kale (trying to keep some of the garlic shreds from getting into it, but don’t worry about it too much).
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Toss it all together, sprinkle lots of sesame seeds and nutritional yeast over it, and toss some more.
That’s it!


  • Luke

    Steph, I am wondering if you know firsthand of any 100% male vegans who have been able to thrive, build muscle tissue, maintain muscle, skin, hair, nails, etc. tissue as longterm vegans. It seem to me that a lot of vegans cheat and eat some fish, eggs, what have you, from time to time. I am hoping you have personally witnessed males thriving as vegans, whether in competitive high-extreme climbing or not. I am aware of some of the big names in the running, ultra marathon, etc. sports who are vegan. But I often wonder if how they appear is actually in just maintaining, and not thriving, only, riding out the god-given perfection of their talents and or bodies. I’d like to be 100 vegan, need some encouragement, it seems, as my body does not seem to get the energy it needs these days. I did have a good 6 month stretch of great energy as vegan, but it all sort of went away. Thank you so much

  • well, I wouldn’t use the word “cheat” in describing an eating style–we’re not trying to win a prize from someone, we’re just trying to find a good way to eat sustainably and healthfully. Scott Jurek is a pretty phenomenal vegan athlete. I also highly recommend you check out Matt Frazier’s nomeatathlete.com website. A lot of my friends (male and female, nonvegan and vegan) go through energy lows and discover they’re iron deficient, so maybe look into that too.

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